VÄLIVIIKKO VOIMA-OHJELMOINNISSA
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LÄMMITTELY
3-5min ergo

sitten 8-10min AMRAP

Suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
Lonkankoukistajavenytyksessä käden kierto 5+5
10 kyykky-takareisipumppaus
3-6 takakyykky, 3s stop pohjassa (nouse painossa työsarjojen kuorman "suuntaan")
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TAKAKYYKKY
4x6 @ 50-55%

-noin 2min lepo sarjojen välissä
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APULIIKKEET
3x3 korkea boksihyppy
-Tee boksihypyt ennen muita apuliikkeitä
-1-2min lepo hyppyjen välillä
-tavoittele mahd. korkeita hyppyjä

3x12 lantionnosto RPE 7
3x6+6 Bulgarialainen kyykky RPE 7
-1-2min lepo sarjojen välissä

For time

1600m Run
4000m BikeErg
1600m Run

Overview. This week’s run-bike-run is a benchmark to see where your repeat run ability is after this block of training. While the goal is to get the best possible time for you today, we want you also focused on pacing well to be able to maintain or even pick up pace on the second run.
Effort/Pace. First run at 5k pace but stay disciplined, don’t push harder than that. BikeErg at 90–95% threshold, holding even cadence and power across the 4000m. The final run should be at least equal to the opening run, ideally faster if pacing was right. Total effort = maximal sustainable (RPE 9/10).
Feel. The first run should feel controlled (breathing, heart rate, form). The BikeErg will push legs into fatigue, making the opening 400-600m of the final run feel heavy before you settle into your rhythm again. By the halfway point of the last run, you should be fully committed and push HARD to the finish.
Adaptation. Provides a benchmark for run–bike–run fitness, consolidates the conditioning and pacing skills built over the last five weeks, and develops confidence in transitioning from longer bike back into longer running.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your final 1600m run match or beat your opening split?
– Was your BikeErg power output steady across all 4000m?
– How did your legs feel transitioning from bike back into the run?
– Do you feel this test reflects the improvements you’ve made across this training block?

Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

Warm Up
9min:

• 45s Erg
• 5 Inch Worm to Push Up
• 8/8 Spiderman Lunge
• 5/5 Scorpion

Partner Workout
In Pairs Of 2
5min Each Station/2min Rest Between

A) Max Wall Balls (1 Doing WB / 1 SkiErg)

B) Max Burpee Broad Jump (1 Doing Burpee / 1 Rowing)

C) Max Distance KB Famers Carry (1 Walking / 1 Bar Hang)

D) Max Calories Echo Bike (1 Working / 1 Resting)

3-4 Round For Quality

• 10/10 KB Gorilla Row
• 10-15 KB/Plate Front Raise

EMOM x 8

30-50 DU

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

80 - 100 minutes @ HR ZOne 1-2

12 minutes any machine
15 GHDSU, Shoulders on Hip Line
10 GHD Hip Extension

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate GTOH @20/15
Min 3: 8-10 Up-Down
Min 4: 10 KB DL + 10 KB Swing @24/16
Min 5: Rest

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate Sit Up
Min 3: 30-50 DU
Min 4: 5x (1 KB Goblet Squat + 1/1 KB Reverse Lunges)
Min 5: Rest

hip & spine mobility

superset, 4x
5/5 copenhagen plank hip raises
5/5 hip airplanes

5 sets of:
5 kneeling arm raises w. plate
5/5 kneeling rotations w. plate hold
5/5 scorpions

In 3 minutes, complete

• 12 dumbbell bench presses
• 9 back squats
• 6 alternating dumbbell snatches
• Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.